Carole Carson

Is Stress Making You Fat?

When I quit the seven-day-a-week job that I had held for 21 years as manager of a retail operation, I decided to lose weight and get fit. In retrospect, I wonder if the stress of that unrelenting schedule contributed significantly to my obesity.

Perhaps so, because look at this article about a report that Zofia Zukowska of Georgetown University and her colleagues published in the Journal of Nature Medicine.

Some of us suspected it was true, but now the evidence is in. In an animal study, researchers uncovered a biological link between stress and obesity. They subjected mice to chronic stress—either standing in cold water an hour a day or being caged with a more aggressive alpha mouse for ten minutes a day. Then the researchers gave the mice their regular food or a high-fat, high-sugar diet (a.k.a. junk food).

According to the findings, published online in Nature Medicine, the stressed junk-food eaters gained a significant amount of weight after only two weeks (about twice as much as the more relaxed junk-food eaters). And the fat they gained was more likely to be the bad kind that leads to high blood pressure, early diabetes and high cholesterol.

More research on humans is needed, of course. But in the meantime, if you’re trying to lose weight or keep from regaining, you might want to consider getting your stress level under control.

Week 3: Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the third week of a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, “The Program.” Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

This week’s chapter on stress is jam-packed with useful information. Here are the highlights of week 3:

Managing Stress Is an Essential Skill

Dr. Traver begins by telling us that, “stress management is one of the most important skills you need for staying healthy.” Under stress, our bodies react quickly and comprehensively. Our heart rate increases. Breathing quickens. Blood pressure rises. Blood flow goes from the gut to the skeletal muscles. Blood flow shifts in the brain. Libido decreases. Digestion turns off. Muscles tighten. Blood sugar increases. Fats are released into the bloodstream. Sweating occurs.

If you remain under stress for long periods of time, your body may begin to display higher blood pressure, sugar and cholesterol levels. The risk of heart attacks and strokes increases, as does the frequency of heart arrhythmias and infections. Thinking deteriorates and headaches occur, along with signs of irritable bowel syndrome. Depression, fatigue, inability to sleep, a heightened sense of pain, heartburn, weight gain and expedited aging are also side effects of chronic stress.

So what are positive steps we can take to manage stress? Dr. Traver gives us seven lifestyle strategies:

1. Get regular exercise.
2. Eat regular meals.
3. Get regular sleep (eight hours) nightly.
4. Slow down and enjoy more of less.
5. Set aside time each day to nurture yourself and relax.
6. Create a supportive social network.
7. Meditate, pray or find a source of spiritual comfort.

In the short term, however, what are quick fixes we can use when we feel stressed? Dr. Traver suggests we take a few very slow deep breaths. While we engage in slow and deep breathing, she suggests we express feelings of gratitude for some area of our lives.

Dr. Traver also proposes we engage in progressive muscle relaxation and visual imagery. To read more about these exercises, go to page 102.

Exercise 1: Learn How to Recognize the Signs of Stress

Review the seven basic elements that will help you keep on an even keel. Use the strategies as a checklist and keep making changes until you are implementing the ideas. For instance, if you aren’t getting enough sleep, skip the nightly news and go to bed an hour earlier. During the week, pay attention to your body’s reactions to stress. Does your thinking get fuzzy? Do you reach for food to comfort yourself? Do you pour yourself a glass of wine to wind down at the end of the day? 

Exercise 2: Create a Mini-Stress Reduction Program

When stressed this week, experiment with the slow deep-breathing technique recommended by Dr. Traver. Accompany the deep breathing with thoughts of gratitude.

Exercise 3: Do Your Homework and Show Up

Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.

Exercise Is the Best Medicine

Laughter used to be the best medicine, but given the rise in obesity, exercise has replaced it.

In a national initiative designed to improve the health and well-being of our nation, the American College of Sports Medicine and the American Medical Association have teamed up to promote the idea that “Exercise is Medicine.”

Physicians and other healthcare providers are encouraged to prescribe regular physical activity. Patients are encouraged to have conversations with their doctors about how to improve their health and fitness. Citizens are encouraged to support policymakers who advocate an emphasis on fitness and exercise.

The list of supporting organizations of “Exercise is Medicine” is impressive, from the American Academy of Family Practitioners to the President’s Council on Fitness and Sports.

When my husband, Dick, returned home from his annual follow-up visit with Dr. Christine Newsom, his physician, he had some unexpected news. Based on his test results, Dick’s blood sugar was slightly elevated and he needed to lose weight. Instead of a drug, however, Dr. Newsom prescribed aerobic exercises to speed up his metabolism, burn calories and increase his heart rate to strengthen the heart muscle. She also prescribed a weight loss of six pounds in three months.

Dr. Newsom says: "I tell my patients who need it that they should consider exercise just like a medication in their medication tray and they shouldn't miss it anymore than they would skip one of the pills in their tray."

Dick plays tennis twice a week and goes to a flexibility class three days a week. Now, Dr. Newsom says, he must add an aerobic activity.

Instead of a theoretical national movement, the “Exercise is Medicine” program became a reality at a practical level. I’m delighted that Dick has the good fortune to have a physician who insists that he modify his lifestyle in order to enhance his health.

Do you think this is an isolated incident, or are similar conversations occurring in doctors’ offices everywhere? I hope the latter is the case. What about you?

Week Two: Dr. Kelly Traver’s Life-Changing 12-Week Program

The secret of getting ahead is getting started.                                             

~Mark Twain

Week 2: Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the second week in a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

Here are the highlights of week 2:

Become Your Own Best Coach

Once you realize that you are constantly changing and that you can change for the better, you realize a sense of your own power. The goal of week 2 is to create your personal nutrition and exercise program.

Dr. Traver says, “You have a lot of control over who you are and who you will become, even after you’ve taken your genes into account. Your brain is incredibly adaptable, and so are you.”

The biggest driving force for change must come from within you. Only you can pick the strategies that work best for you. Work on making changes one step at a time and make peace with your imperfections. Setbacks and failures are opportunities for learning and growth.

Exercise 1: Develop an Eating Strategy

To develop a nutrition plan, multiply your goal weight by 11. This number tell you how many calories you should aim for each day. Design an eating program around the total. For instance, if your goal is 1,200 calories a day, you would eat five servings of grains, four servings of vegetables, two servings of fruit, two servings of dairy, two servings of meat or a meat substitute and two servings of fat.

But lest you think this plan is a lot of food, be aware that a serving isn’t the same as a helping. A serving of grain, for example, is one slice of whole-wheat bread or one-half cup of rice. Half of a banana is one serving of fruit.

Exercise 2: Create Your Exercise Program

Three elements are essential to your exercise program: cardiovascular exercise, strength building and stretching. You should include 30 minutes of cardiovascular activity (such as walking) every day. You should include 15 minutes of resistance exercises one to three times a week. You should also include at least five minutes of stretching daily.

Exercise 3: Do Your Homework

Review last week’s goals and decide on this week’s short-term goals. Learn how to estimate food servings. Eat breakfast daily. Leave a comment on your progress, setbacks, insights and this week’s short-term goals in response to this blog post.

Trivia Quiz: Are You a Little Bonkers?

Have you ever had the experience of bonking? If you have, you’ll know the answer to this quiz. Otherwise, you’ll have to guess the right response. What is bonking?

1. The moment when you realize you’re at the tennis court and all of your gear (your racket, drink and balls) is back in the garage

2. The sight of the numbers on the bathroom scale climbing to a new high

3.  The feel of frustration when you try on three pairs of jeans and they all are too tight

4.  The sight of little purple men running up and down the street during a long-distance race

5.  The point at which you are so miserably full that you can’t possibly eat another bite of food—and yet you do

If you guessed number 4, you are correct. Bonking refers to a phenomenon that runners frequently experience during long-distance events. When runner bonk, their minds may continue to work, but their legs and feet quit. Or their legs and feet may be working fine, but they begin to hallucinate. One runner described seeing little purple men climbing nearby cliffs; another runner reported seeing creatures that belonged in a Dr. Seuss book. Leg cramping or muscle pain seems trivial in comparison to a full-blown bonk, where the runner reaches the limits of endurance.

Most of us won’t push ourselves hard enough to experience bonking, which is runners’ shorthand for running out of energy. But we can still work toward greater intensity, whether our exercise is a brisk walk, a swim in a pool, an hour of yoga or a competitive game of tennis.

Photo courtesy of Clinton Cardozo

Location: www.sxc.hu

 

Eating Done Right: Tilapia--Food of the Week

Do you have family members who hate fish? Tilapia may be one fish you can introduce at suppertime without triggering a food fight.

Mild tasting (or as my husband would say, “It doesn’t have a fishy taste”) and adaptable to almost any style of preparation, tilapia is one of the most commonly consumed fish in the United States, due to its great taste and low price. Indeed, Americans consumed 475 million pounds of the fish last year.

Tilapia has a distinguished history dating back to ancient civilizations. Egyptians, who raised tilapia along the Nile, assigned the fish its own hieroglyph. And scholars surmise that tilapia is likely the fish that Jesus used to feed the crowds who gathered by the Sea of Galilee.

While some nutritionists might argue that tilapia doesn’t bestow all of the benefits of other types of fish, tilapia is still a good source of protein, niacin, selenium and vitamin B12. Tilapia is low in sodium and rich in omega-3 fatty acids, which are essential for heart health. Among its other virtues, tilapia is low in calories and contains no carbohydrates.

Below is a nutritious and delicious recipe I found on the popular Food Network’s website.  The recipe takes about 40 minutes to prepare.

Tilapia Masala with Rice

Serves 4

1 cup basmati rice, rinsed
1 1/3 cups water
1 teaspoon salt, plus more to taste
1/2 cup frozen peas
3/4 cup plain yogurt
1 small clove garlic, chopped
1 1-inch piece ginger, peeled and chopped
1 tablespoon fresh lime juice, plus lime wedges for serving
1/4 teaspoon ground cumin
1/4 teaspoon cayenne pepper
4 6-ounce tilapia fillets
2 tablespoons unsalted butter, melted
1 tablespoon chopped fresh cilantro or mint

Bring the rice, water and 1/4 teaspoon of the salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.

Purée 1/2 cup of the yogurt, the garlic, ginger, lime juice, cumin, cayenne pepper and 3/4 teaspoon of the salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt. Add the filets to the bowl and toss. Marinate 15 minutes.

Preheat the broiler. Place the fish on a broiler pan. Top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining 1/4 cup yogurt, the cilantro and salt to taste with the remaining 3 tablespoons of the yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.

Tilapia is now my husband’s favorite fish. To convert fish-shy members of your family, check out additional recipes on the AllRecipes.com website. You’ll find dozens to choose from.

Bon appétit!

P.S. Do you have any tilapia recipes to share?

Photo courtesy of michaelaw

Location: www.sxc.hu

Dr. Kelly Traver’s Life-Changing 12-Week Program

Tell me and I forget. Show me and I remember. Involve me and I understand.       

~Anonymous

Dr. Kelly Traver’s Life-Changing 12-Week Program

This week is the first of a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Although purchasing the book is not necessary, if you do, you’ll have an even richer experience since you’ll understand more of the “why” behind the exercises.

As a participant in this 12-week program, you will be expected to contribute as follows:

• Show up and comment weekly.
• Undertake the weekly exercises and report on your efforts. 
• Playfully and enthusiastically encourage others who comment.

Exercise 1: Assess Your Starting Point

Leave a comment with a short description of your current state of health and fitness. Include your height, weight, body mass index, blood pressure and fasting glucose. If you don’t know all of these numbers, include the ones you do know, and the next time you are at the doctor’s office, inquire about the remainder. Also include whether you smoke, wear a seat belt while traveling in a car, drink water daily, floss your teeth, get eight hours of sleep nightly or are managing stress.

Lastly, include your strengths, that is, the qualities you can count on to help you make positive changes. For example, would others describe you as a determined person?  Maybe you love vegetables and fruit.  Maybe your strength is a positive outlook. Maybe you finish everything you start.  List all of the qualities you can rely on as you move forward. (Don’t be modest!)

Exercise 2: Set Goals

List three long-term health goals and then list three short-term (this week) health goals. An example of a long-term goal? Lose 40 pounds. An example of a short-term goal? Remove all the junk food from my kitchen.

Figure out where to post your goals so you will be reminded of them daily. Will you see them on the refrigerator door? On your bathroom mirror? On your computer monitor at the office? On the dashboard of your automobile? Decide how to set up your reminders so they are ever present.

Exercise 3: Take Action

Set a target for how many minutes you will exercise on a daily basis. If you have not exercised previously, you will want to start modestly (10 minutes a day). If you are already exercising, increase your daily target either in time, intensity or kind of exercise.

Begin keeping a daily journal of your eating and exercise habits. You can use an inexpensive notebook or a computer diary. Include what you ate, how much you exercised and how you felt.

That’s it for this week. I look forward to seeing your comments here.

Easy Layered Eggplant and Portobello Casserole

Serve a salad and hearty bread with this casserole for a satisfying meal. The dish can be prepared family style in a casserole or baked in individual servings for party fare.

Ingredients

16 ounces unsalted tomato sauce
2 tablespoons Italian seasonings
1 large eggplant, partly peeled and sliced into 4 thick pieces
1 cup grated gruyère cheese (or sharp cheddar cheese)
4 portobello mushrooms, stems trimmed and gills removed

Directions

• Mix tomato sauce with Italian seasonings.
• Spread 2 or 3 tablespoons of tomato sauce in the bottom of a 9-by-13-inch casserole dish. Place eggplant slices in the bottom of the casserole. 
• Spoon two tablespoons of sauce over each slice. 
• Sprinkle half of the gruyère cheese on the eggplant slices.
• Cover eggplant slices with mushrooms, face up. 
• Spread the remaining tomato sauce over the mushrooms.
• Sprinkle the remaining gruyère cheese over the mushrooms.

Cover loosely with foil and bake for 35 minutes at 350 degrees. Remove cover and leave in oven for 10 minutes. Serves four.

Nutrition Information per Serving

Calories                   211               
Dietary Fiber              7.2 g   
Protein                    12.7 g        
Fat                        9.6 g          
Sodium                     114 mg 

Analysis of ingredients prepared by Laura Seeman, RD, CDE, Nutrition Supervisor, Sierra Nevada Memorial Hospital

When Working Out Isn’t Working Out at the Workplace

Do you spend more waking hours at the office than at your home? If you add the time spent commuting and accomplishing routine tasks (fixing meals, doing laundry, buying groceries and paying a few bills), are you hard-pressed to find time to work out?

If you’re like most families, weekend schedules are also jam-packed. Family gatherings, cleaning, shopping, car maintenance and the myriad of other errands required to run a household quickly fill the two-day break. Before you’ve even caught your breath, it’s Sunday night, and you’re facing another demanding week.

Americans work harder than citizens of most other countries. Workers in only two countries (Japan and Australia) put in more hours than Americans do. Compounding a demanding work schedule is a reluctance to take vacation.

Is it any wonder, then, that workers struggle to find time to exercise the recommended 60 minutes per day? Or that they suffer from poor posture, eye strain, lower back pain and surplus weight?

Here are nine low-cost tips that you and your employer can introduce to make your workplace more fitness friendly:

1. Bike to work or park your car at the farthest practical point from the office so that you are forced to begin and end your day with exercise.

2. Pack a healthy lunch. Besides saving money, you’ll avoid tempting restaurant fare that tends to pack on pounds.

3. Schedule “walk and talk” meetings outdoors. Take along a pen and pad or a handheld recorder so you can note key items.

4. Replace sugar-filled refreshments (doughnuts, cookies and pastries) at meetings with fruit, veggies and water and ask that vending machines include fruit and baked chips.

5. Wear a pedometer and pace the floor during phone calls.

6. Convert the well-lighted stairway—complete with art, photographs and bulletin boards—into your personal StairMaster.

7. Include health tips in company newsletters and feature the profiles of employees who are making significant lifestyle changes.

8. Make a date with a colleague to walk at least 30 minutes during your lunch break.

9. Set up weight-loss challenges between departments or groups of employees and announce the prize as a healthful luncheon cooked by the runners-up.

Begin with these ideas, but don’t stop there. For a demonstration of additional exercises you can do at your desk, go here.

By eating nutritious food and moving more, you’ll decrease your feelings of stress and fatigue. And as an added bonus, you’ll lift your spirits.

Best of all, fitness is contagious. If you are willing to cultivate a fitness mentality at your workplace, you’ll find others joining in. Their participation will, in turn, reinforce your own commitment. You’ll help create a workplace environment that emphasizes teamwork, fun, sharing and caring—and, in the process, improves everyone’s health and well-being.

Take a “No Gain, No Returning Pain” Vacation

I work hard, so I want to enjoy my vacations. At the same time, I don’t want to give up everything I’ve invested in losing weight and getting fit.

I could give in and indulge myself, knowing I’ll shape up later? But if I decide to indulge, I may need to brace myself when I see the number on the scale when I return home.

I could go on an austere vacation, spending precious time feeling sorry for myself, frustrated that I never get a vacation from eating carefully.

Is there a middle ground? Yes. Here are four ideas that I use:

1. Drink plenty of water. By staying hydrated, you’ll be more aware of whether your body is hungry or thirsty. You won’t be eating when all you really wanted was a glass of water.
2. Seek fresh food. Buy lunch at the local grocery store. Pick out a salad and some fresh fruit. Or purchase a carton of yogurt and order a turkey sandwich on whole wheat bread. If you want to eat out, find places that offer healthy options. For a list of those options in the area you are traveling, go to www.healthyhighways.com
3. Keep a cooler packed with healthy drinks and snacks. Include some fruit and other healthy snacks such as a jar of peanut butter, a carton of low-fat cottage cheese, or hard-boiled eggs. Some rental cars have built-in coolers.
4. Take your fitness clothes and gear along. Look for parks that you can walk in, hotels that have exercise options, and fitness centers that have day passes.

Facing higher numbers on my credit card statement after returning from vacation is tough enough. I don’t want to face higher numbers on the bathroom scale as well.

You can borrow my tips and add your own. That way, both you and I can have wonderful vacations and come back feeling fit, rested and relaxed.